A feature of the ketogenic (or low-carb) diet is the introduction of such a restructuring of the human body that uses ketones as a source of energy, not carbohydrates. These substances are synthesized from fats by the liver and allow you to fully compensate for the body's energy expenditure.
The benefits and harm of a low-carb (ketogenic) diet
The human body is designed to receive the energy necessary for life from the most accessible sources. In the vast majority of cases, it is carbohydrates. It is from them that the body receives glucose and insulin.
Glucose is the easiest fuel to synthesize and, with the help of insulin, is well distributed in the body via the circulatory system. With this simple and versatile system, the existing fat reserves often remain unused.
Therefore, a regular diet high in carbohydrates does not do much for weight loss. To change the situation in energy consumption, nutritionists have developed a special diet.
Its importance lies in the fact that the human body enters a state of ketosis when there is a significant reduction in carbohydrate intake. This is a normal physiological process triggered by the body when the amount of food decreases. The human body begins to draw energy from fatty acids that are processed by the liver. Hence, the first priority on a low-carb (ketogenic) diet is to get the body into this state.
Unlike most weight loss diets, the keto diet is not about cutting calories, it is all about cutting down on carbohydrate intake. The human body can quickly adapt to a new nutritional system, which will bring many benefits to it.
Normalization of blood sugar levels
Eating a low-carb diet at home will help stabilize blood sugar levels. This is an effective way to prevent type 2 diabetes.
Improve mental performance
Most people who follow the ketogenic diet report increased thought processes and improved memory compared to regular meals. Ketones are excellent fuel for the brain. This fact, combined with the absence of sharp spikes in blood sugar, helps improve concentration and increase the performance of a person who works intellectually.
persistent satiety
With a ketogenic home diet, you can not only replenish the necessary energy reserves, which means you can feel a surge of strength throughout the day, but also (due to the high calorie content of the diet) you can satiate perfectly.
Reduction in the frequency of epileptic seizures
Low carb diets have long been used to fight epilepsy. Especially often, such food is recommended for children suffering from this disease. Keto diets allow you to stabilize the patient's condition even with a minimal amount of medication.
Lowering "bad" cholesterol levels
Although this nutritional system includes a high intake of high-fat protein products, it does not cause blood vessel clogging with cholesterol deposits. Because it contributes to the accumulation of only "good" cholesterol, which does not affect the quality of blood flow and is involved in many vital physiological processes.
Prevention of insulin resistance
Without control of the insulin sensitivity of organs and tissues, the likelihood of developing type 2 diabetes mellitus increases. And ketogenic diets, in turn, can help bring the levels of this hormone in the blood to normal levels.
Fight acne
Many women find that after switching to a low-carb diet, their skin condition has improved noticeably and the manifestations of acne have disappeared.
However, it should be noted that the ketogenic diet for weight loss also has certain disadvantages. This primarily affects the lack of fiber, as well as vitamins and minerals rich in grains, legumes, fruits and vegetables.
Another common problem that followers of this food system face is the quality of meat products that can be purchased on store shelves. In fact, when raising livestock or poultry, producers often use special additives designed to speed up growth and reduce the likelihood of animal diseases. The quality of sausage products as well as semi-finished meat products, the regular consumption of which contributes to the development of heart disease, also leaves a lot to be desired.
Doctors warn that this low-carbohydrate diet is best for people with diabetes and epilepsy. However, pregnant women and people with metabolic disorders should completely avoid it.
Is a Low Carbohydrate Diet Good For Weight Loss?
With a ketogenic diet, the body uses free fats as a source of energy, so the benefits of weight loss are clear. And a decrease in the level of the hormone insulin, which is responsible for the formation of body fat, allows you to effectively shed extra pounds.
This weight loss diet also includes the consumption of products that are still quite exotic to the domestic consumer, such as MCT oil (a source of medium-chain triglycerides) and Bulletproof Coffee (coffee with butter and MCT oil).
The ketogenic diet is valued by most professional athletes for its ability to convert body fat into energy quickly while maintaining muscle mass. And with a properly designed training system, its growth is also possible.
This home diet is best for people who already have an idea of the rules for adhering to and organizing carbohydrate-free eating systems. When faced with the task of shedding a few extra pounds, the first thing to avoid is foods that contain simple carbohydrates (candy, muffins, and other fast foods). However, it is important not to overdose on fatty and high-calorie protein foods.
Another major benefit of the ketogenic diet is long-term satiety, which is an effective defense against eating disorders.
Low Carb Diet Recipes for the Home
In order to start the process of ketosis in the body, it is necessary to adhere to a specific nutritional system. To make it easier to organize, you can use the following simple recipes that have a minimum of carbohydrates and a maximum of fat.
Cheesecake without baking
To make this dessert, place 200 g of cream cheese and 50 g of heavy cream in a deep container. Beat with a mixer until a homogeneous, airy mass is formed. Pour in 1 tsp. liquid stevia and 1 tbsp. l. Add lemon juice and then some vanillin and lemon zest (0. 25 tsp each). Thoroughly mix the resulting mass and arrange in bowls. Place in the refrigerator for several hours (to get a denser consistency).
Baked salmon with herbs
To prepare the dish, you need to first prepare the marinade. To do this, you need to mix 1 tsp. chopped garlic, 0. 5 tsp each. ground ginger, basil, thyme, oregano, tarragon or rosemary as well as 120 ml soy sauce and the same amount of sesame oil. Then prepare the salmon fillet, which weighs about a kilogram. Put it in a baking bag and pour the resulting marinade over it. Put the fish in the refrigerator for an hour. After that, it must be placed in a fireproof form, poured the remaining marinade over it and baked in an oven preheated to 180 ° C for 15 minutes. While the fish is cooking, you need to prepare the vegetable mixture. Cut 150 g mushrooms into slices and chop 50 g shallots. Fry the vegetables in a pan with 200 g butter. Take the almost finished fish out of the oven, pour over the vegetable mixture and bake for another 10 minutes.